Overcome Transmeridian Jetlag,
Reset the Suprachiasmatic Nucleus.
Free jet lag calculators: recovery days by time zones crossed, light-exposure schedules, pre-flight sleep shifting, and caffeine timing.
Eastward Phase Advance Penalty
Traveling east is biological harder because human circadian rhythms naturally free-run past 24 hours.
Strategic Light Exposure
Knowing exact local hours to seek bright sunlight or wear blue-blocking sunglasses.
Melatonin Micro-Dosing (0.5mg)
Timing low-dose melatonin 4–5 hours prior to target destination sleep time.
JetLagCalc Tools
Jet Lag Recovery Calculator
Recovery days by zones crossed and direction — with the east-vs-west asymmetry priced.
Light Exposure Schedule
When to seek and avoid light after arrival — the circadian lever that actually resets the clock.
Pre-Flight Shift Planner
How to start shifting sleep before departure — days needed and the nightly hour-by-hour plan.
Travel Caffeine Timing Calculator
Caffeine windows that help the shift instead of fighting it — per local time, with the 200 mg guardrails.
Practical Guides & Best Practices
The science of jet lag, in one flight
What crossing zones does to the circadian clock, and why light — not willpower — sets the recovery clock.
The frequent flyer's playbook: 24 hours that set the trip
Departure-day and arrival-day moves that change the whole week — a practical timeline.
12 mistakes people make with jet lag
The recurring errors we see in jet lag — what causes each one, and the habit that prevents it.